12.12.17

Tuesday, December 12, 2017 15 Minute AMRAP: 250 Meter Row 10 Push Presses (155,105)(135,95)(115,85)(75,55) 20 Sit-Ups Today you just have to keep moving for 15 minutes. The row is short so you can go after it pretty hard. Try to not break up the...

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12.11.17

Monday, December 11, 2017 Deadlift: 5-5-5-5-5 We knocked out some 3 rep deadlifts a couple weeks ago. Today you get to try out 5 reps. Holding on to the bar for 5 is an awesome challenge. Remember that this is touch and go. Meaning, no rest or...

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12.09.17

Saturday, December 9, 2017 “CFBC 12 Days of Christmas” For Time: 1 Thruster (155,105)(135,95)(95,65)(55,35) 2 Toes to Bar(Knee raises)(abmat situp) 3 Clean and Jerks (155,105)4 Pull-Ups 5 Deadlifts (155,105) 6 Burpees 7 Kettlebell...

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12.08.17

Friday, December 8, 2017 42-30-18, For Time: Wall Balls (20,14)(14,10)(10,6) Medicine ball Sit-Ups This is a different rep scheme than we are used to. I challenge you to go unbroken on this one. The sit-ups will slow you down a bit so that when...

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12.06.17

Wednesday, December 6, 2017 5 Rounds for Time: 15 Thrusters (115,85)(95,65)(75,55)(55,35) 50 Double Unders 15 Pull-Ups This one is going to leave some bite marks! On the thrusters, pick a weight that you only need to break up once on the first 3...

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12.05.17

Tuesday, December 5, 2017 Split Jerk: 1-1-1-1-1-1-1 These sets will all be from the racks. Increase weight each set as you work on perfecting your form. Go after a new PR or stay consistent and practice the movement.

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